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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 7 days ending Aug 31, 2009:

activity # timemileskm+m
  Orienteering Forest6 6:44:48 18.58 29.9 640
  Running Smooth2 40:00
  Total6 7:24:48 18.58 29.9 640

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Sunday Aug 30, 2009 #

Orienteering Forest (race) 1:49:28 [4] 15.1 km (7:15 / km) +280m 6:38 / km

COC Long. An epic 15 kilometer course with almost no rest for the mind, with constant detailed navigation, route choice and patches of green to fight through. Had a solid and steady race with good control. Only lost contact with the map once(!) and that was towards control 24, with about 1 km to go. Even so I did lose time on several controls due to bad route choices through thick green, especially to 6, to 8 and to 17, adding up to almost 4 minutes lost time. Better routes did exist, but I never saw them until after the race. Add to that about 1 minute "normal" mistake at 24 for a total of 5 minutes of lost time.

Looking through the splits it seems like I had a weak period between control 5 and 12, dropping all the way down to 8th position overall (though only 4 minutes behind the leader). The key was to be clean through the difficult controls from 13 through to 16. Many mistakes were made here and I moved up to 3rd position overall, which I then held all the way home. I paced myself well early on and was able to post top splits on the last 3 km. My first COC medal! (as an eligible runner)

This was the best course design of the week and I thought it was a great blend of physical and mental challenge. Sections of fast running in the open, detailed contour navigation, slow and careful through the green with low visibility and several key route choices. Great stuff!

Saturday Aug 29, 2009 #

Orienteering Forest 15:00 [2]

Warm up on the 1:10000 model map.

Running Smooth 20:00 [2]

Warm up to the remote start, 2.5 km from the arena.

Orienteering Forest (race) 38:17 [4] 5.7 km (6:43 / km) +175m 5:49 / km

COC Middle. Great terrain, great map and a great course for the first 10 controls! Several bad dog legs on the last part of the course. Overall, this was a much better race than the sprint, but I was still troubled by many smaller "issues" all the way through. Course started with some bushwacking up a steep slope and I was not sure about my location as I came out into the open on top. Hesitated from this point all the way into the first control and lost 30 seconds on the leg. Also lost time on the 5th control as I went around too much to avoid dark green, but it turned out it was not as green to go straight as the map showed. 7 was a great route choice leg where I decided to go straight and through some green, but I got a bit stuck here. To 11 I lost time by being way too careful and zig-zagging back and forth. Same story to 12. 4th position and I was fairly pleased with my run, but it should have been a medal with some more aggression and attack in the navigation.

Friday Aug 28, 2009 #

Running Smooth 20:00 [4]

Warm-up/cool-down.

Orienteering Forest (race) 15:32 [4] 2.6 km (5:58 / km) +85m 5:08 / km

COC Sprint in the sand hill terrain. Fast and "sprinty" course with an early spectator control, but lacking any decisive route choice legs unfortunately. Started good on the first two controls, but then lost it to number 3 with lazy compass work and bad focus, dropping 45 seconds. Followed up with another hook to control 4 and lost another 15 seconds. Will Critchley caught me on the spectator leg past the arena. Managed to barely stay within sight of Will for the rest of the course, but finished with a disappointing time in 6th position. Really fun race and good arena with lots of spectators for the late starting Red Group.

Thursday Aug 27, 2009 #

Orienteering Forest 36:31 [4] 6.5 km (5:37 / km) +100m 5:13 / km

Club relay to kick start the COCs. Ran on the "elite" team for GVOC with Graeme Rennie on first, Meghan Rance on second and myself on the last leg. Graeme had a great first leg and came in first, 1:15 ahead of Eric Kemp on the powerful Ottawa team. Jeff Teutsch was 4 minutes faster than Meghan on the second leg and I went out on the last leg as number two with 3 minutes to catch on Robbie Anderson for Ottawa. I had a fairly clean run and pushed hard all the way in the fast terrain. A few hesitations, but not more than a total of about 1 minute lost. Never saw Robbie as he had a very fast and clean run and Mike Smith never caught up the 3 minutes he went out behind me.

A great arena with several spectator loops, radio controls and race announcing created an awesome race!

Wednesday Aug 26, 2009 #

Orienteering Forest 45:00 [3]

Fun short relay to finish off the Sass Peepre camp.

Orienteering Forest 25:00 [3]

Ran 7 controls of the Prarie Goat. Very hot and I felt exhausted. No way I could do the 14 km this afternoon.

Tuesday Aug 25, 2009 #

Orienteering Forest 2:00:00 [3]

Shadowing of the JWOC crowd at the Sass Peepre.

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